The dimension shipped will be 30″ height, 23″ width, and 53″ length at the longest positions, the Weight is about 150 lbs

A brief list of exercises to use with the wheelfarrow are

1. Standard Pushes
2. Pulls (Using it like a Rickshaw)
3. Shrugs facing
4. Shrugs facing away
5. Rows facing
6. Rows facing away (I believe Louie said he is doing lots of Rows with it)
7. Military Presses
8. Military presses Kneeling
9. Bench Presses
10. Front Squats (haven’t tried these yet)
11. Static Holds and Grip work.

If you want to watch a video demonstrating the WheelFarrow please click on this link: Video Link